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Insomnia and Sleep Disorders

Picture of Dr Afraz Adam

Dr Afraz Adam

Chief Medical Officer
MBBS. FRNZCUC

Insomnia and sleep disorders happen when you struggle to fall asleep, stay asleep, or get good quality rest – leaving you tired, foggy, or low in energy. In New Zealand, around 1 in 3 men experience these issues at some stage of their lives.

Overview
Symptons
Causes
Risk Factors
Diagnosis
Treatment
Prevention

Overview

Understanding Insomnia and Sleep Disorders

Good sleep isn’t a luxury – it’s a foundation for physical and mental health. While you sleep, your body isn’t just “shutting down.” It’s repairing tissue, balancing hormones, consolidating memories, and boosting your immune system to fight infections. Your brain also clears out stress and toxins, keeping your mind sharp and focused.

When sleep is disrupted, everything feels harder. Energy drops, concentration slips, mood swings become more common, and motivation can take a hit. Over time, poor sleep can contribute to serious health issues, including obesity, type 2 diabetes, depression, high blood pressure, heart disease, and even low testosterone. Mentally, it can leave you irritable, foggy, and less resilient to stress, affecting your work, relationships, and daily life.

In New Zealand, sleep problems are very common. Surveys suggest about one in three adults regularly struggle with sleep, yet many men don’t seek help. Some assume it’s “normal” to feel exhausted, while others rely on caffeine, alcohol, or sleep aids just to get through the day. The truth is: chronic sleep issues are not something you just have to live with, and most cases can be treated effectively once the underlying cause is found.

Types of sleep disorders include:

  • Insomnia – difficulty falling or staying asleep, or waking too early. It can be short-term (stress-related) or long-term.

  • Sleep Apnoea – breathing repeatedly stops and starts during sleep, often causing loud snoring, gasping, and extreme daytime fatigue. 

  • Restless Legs Syndrome – uncomfortable tingling or crawling sensations in the legs at night. Movement brings relief but disrupts rest.

  • Circadian Rhythm Disorders – misalignment between your body clock and lifestyle, common in shift workers, travellers, or men who naturally sleep later than average.

  • Parasomnias – disruptive behaviours during sleep, like sleepwalking, night terrors, or acting out dreams.

  • Narcolepsy – a rare but serious brain disorder causing uncontrollable sleep attacks, sudden muscle weakness (cataplexy), and disrupted wakefulness.

The good news: most sleep problems are treatable once the cause is identified, often without medication. Poor sleep isn’t “just part of life” – it’s a health issue worth fixing.

Symptoms

Signs and Symptoms

Insomnia and sleep disorders don’t always look the same, but there are some common warning signs that shouldn’t be ignored.

You may notice:

  • Trouble falling asleep most nights

  • Waking up often during the night

  • Waking too early and struggling to get back to sleep

  • Daytime tiredness, despite a “full night in bed”

  • Irritability, low mood, or anxiety linked to poor sleep

  • Lack of focus, memory lapses, or reduced performance at work

  • Snoring, choking, or pauses in breathing during sleep (apnoea)

  • Tingling, twitching, or restless sensations in the legs

  • Relying on alcohol, caffeine, or sleeping pills to cope

Causes

Causes of Insomnia & Sleep Disorders

Sleep problems are rarely “just bad luck.” They usually develop from a mix of lifestyle, psychological, and medical factors.

Physical Health Causes

  • Chronic pain, arthritis, or injury – discomfort can prevent restful sleep.

  • Hormonal changes – low testosterone, thyroid imbalances, or other endocrine disorders can affect sleep quality.

  • Respiratory issues – asthma, chronic obstructive pulmonary disease (COPD), or sleep apnoea can interrupt breathing at night.

  • Medications – steroids, stimulants, some antidepressants, and other prescriptions may make it harder to sleep.

  • Neurological disorders – Parkinson’s disease, restless legs syndrome, or neuropathy may interfere with sleep.

Mental Health & Emotional Causes

  • Stress, worry, or anxiety – work pressures, financial concerns, or daily stress can prevent relaxation.

  • Depression or other mental health conditions – can reduce sleep quality, alter patterns, or cause early waking.

  • Performance or lifestyle pressures – overthinking, career demands, or relationship tension can disrupt sleep cycles.

Lifestyle Causes

  • Poor sleep habits – irregular bedtimes, late-night screens, or stimulating activities before bed.

  • Substances – alcohol, nicotine, caffeine, or recreational drugs can disrupt natural sleep cycles.

  • Lack of exercise – insufficient physical activity can reduce sleep drive

  • Shift work or irregular schedules – misalignment of the body clock can cause chronic sleep disruption.

  • Excessive exercise close to bedtime – vigorous activity too late can make falling asleep harder.

Risk factors

Risk Factors

You may be more likely to develop sleep disorders if you have:

  • High stress or mental health struggles

  • Obesity or lack of physical activity

  • Shift work or irregular schedules

  • Chronic health conditions (diabetes, heart disease, thyroid disorders)

  • Excess alcohol or caffeine use

  • Age over 40 (sleep quality naturally declines with age)

Diagnosis

Diagnosis

Getting to the root of sleep problems often requires a proper assessment. A doctor may:

  • Review your sleep habits and health history

  • Suggest a sleep diary or wearable sleep tracker

  • Order blood tests to rule out hormone or metabolic issues

  • Recommend a sleep study (polysomnography) for suspected apnoea or restless legs

Treatment

Treatment for Erectile Dysfunction

The good news: sleep problems are treatable. The best approach depends on the cause.

  • Lifestyle and sleep hygiene: Consistent sleep/wake times, less caffeine and alcohol, reduced screens before bed, regular exercise, and a calm sleep environment.

  • Cognitive behavioural therapy for insomnia (CBT-I): A proven, non-drug therapy that breaks the cycle of poor sleep habits and racing thoughts.

  • Medical treatments: CPAP for sleep apnoea, iron supplements for RLS, or medications if needed.

  • Addressing underlying issues: Managing stress, treating pain or depression, and correcting hormone imbalances like testosterone deficiency.

Prevention

Preventing Insomnia and Sleep Disorders

Looking after your sleep is one of the best investments you can make in your health.

  • Keep a regular sleep-wake schedule (even weekends)

  • Avoid screens, bright lights, and heavy meals before bed

  • Make your bedroom cool, dark, and quiet

  • Limit alcohol and caffeine

  • Stay active during the day (but avoid intense workouts late at night)

  • Practice relaxation – breathing, meditation, stretching